The Role of Healthy Fats in a Healthy Diet: Pinnacle Strength Lab’s Guide

In the world of health and fitness, there’s often conflicting advice about what types of fats we should eat, how much, and which sources are best. At Pinnacle Strength Lab, we aim to cut through the confusion and provide our clients in Hampshire and beyond with clear, science-based guidance on nutrition. Here’s everything you need to know about fats, why they’re essential, and how to choose the best sources to support your health and fitness goals.

Photo of a selection of foods that Pinnacle Strength Lab would recommend as healthy fats as part of their personal training programmes based in Medstead and Four Marks, Hampshire. These include nuts, seeds, oily fish like salmon, avocado and olive oil

Why We Need Healthy Fats

Energy

Fats are a highly concentrated source of energy—offering more than double the calories per gram compared to proteins or carbohydrates. Eating a source of healthy fat with each meal provides sustained energy and helps preserve muscle tissue by preventing muscle breakdown. When fat becomes your body’s primary fuel source, it supports leanness and helps protect your muscle mass.

Brain Function

Fats are crucial for brain health, supporting focus, memory, concentration, and even mood. Omega-3 and Omega-6 are essential fats that the body cannot produce on its own; they must be obtained from food. These fatty acids are linked to the prevention of neurodegenerative diseases like Alzheimer’s, making them vital for long-term brain health.

Inflammation

Healthy fats play an important role in managing inflammation. By helping to reduce chronic inflammation, fats support joint health, heart health, and help prevent conditions like inflammatory bowel disease and rheumatoid arthritis. Choosing the right types of fat can make a significant difference to your overall wellness and longevity.

Metabolism and Hormone Balance

Fats are the building blocks of our hormones. Eating enough healthy fat not only speeds up your metabolism by stimulating fat burning but also helps regulate hunger, leaving you feeling fuller for longer. The right balance of fats can improve body composition (your fat-to-lean-tissue ratio) and support athletic performance.

Stress and Nerve Health

Healthy fats are essential for managing stress and supporting the nervous system. Fats form part of the protective layer around nerve cells, helping them to transmit signals effectively. A diet rich in healthy fats can improve your resilience to stress by supporting this vital function.

Skin and Hair Health

For glowing skin and glossy hair, fats are essential. At PSL, we often notice that clients who don’t get enough healthy fats in their diet tend to have dull skin and dry hair. Including a variety of fats in your meals can have visible benefits for your appearance and overall health.

Types of Fats Explained

There are three main types of dietary fats: saturated, unsaturated (monounsaturated and polyunsaturated), and trans fats. Here’s how to include the right fats in your diet and which ones to avoid:

Saturated Fats

Saturated fats are typically solid at room temperature and include foods like meat, full-fat dairy, and coconut oil. Opt for full-fat products like whole milk yoghurt, as low-fat versions often have nutrients removed and contain added sugars or additives. When choosing meat, go for organic, grass-fed options whenever possible. Grass-fed meat is typically higher in Omega-3 and free from hormones and antibiotics.

Unsaturated Fats

Unsaturated fats are generally liquid at room temperature and are divided into monounsaturated and polyunsaturated fats:

Monounsaturated Fats: Found in foods like olive oil, avocados, nuts, and seeds. These fats are beneficial for heart health and should be a staple in your diet.
Polyunsaturated Fats: Include Omega-6 which is found in rapeseed oil, soya bean oil and sunflower oil and Omega-3 found in oily fish, nuts and flaxseed.

Trans Fats

Trans fats are artificially created by hardening unsaturated fats to improve the texture and shelf life of processed foods. They’re often found in baked goods, packaged snacks, and fried foods. Avoid these fats, as they’re linked to inflammation and other health risks. Instead, choose whole, natural fats that are flavourful and satiating, like a handful of nuts or a slice of avocado.

Choosing the right fats for health and performance

UK guidelines recommend that fat should make up no more than 35% of your daily calorie intake, with saturated fats limited to 11%. However, rather than focusing on strict percentages, aim to include a small portion of healthy fats with each meal to help your body absorb nutrients from other foods on your plate. A simple guideline is to use a thumb-sized portion for oils and butter.

Focus on Unsaturated Fats

For most of your daily fat intake, prioritise unsaturated fats, which are known to support heart health, brain function, and overall wellness. Polyunsaturated fats are particularly important as they include essential fatty acids such as Omega-3 and Omega-6, which the body can’t produce on its own and must obtain from food.

That being said, while both Omega-3 and Omega-6 are essential, the typical UK diet tends to be high in Omega-6 due to its presence in processed foods. Omega-6 fats play a role in immune function and can reduce inflammation in small amounts, but consuming too much can have the opposite effect. To balance this ratio, focus on increasing Omega-3 intake from sources like oily fish, eggs and flaxseed.

Include Quality Sources of Saturated Fat

While it’s important not to over-consume saturated fats, they don’t need to be avoided altogether. Focus on high-quality sources such as organic, grass-fed meat, which is naturally higher in Omega-3 and free from hormones and antibiotics. Enjoy cuts like steak in moderation but avoid processed meats like sausages, bacon, and salami, which are linked to negative health impacts.

Opt for Full-Fat over Low-Fat

When it comes to dairy, choose full-fat options like whole milk and yoghurt. Low-fat alternatives often lack essential nutrients and contain added sugars or artificial ingredients. Full-fat products provide the nutritional benefits you need without unnecessary additives.

Balance and Moderation

At Pinnacle Strength Lab, we don’t believe in seeing foods as entirely off-limits. Instead, it’s about balance. Prioritise foods rich in healthy fats for everyday meals and enjoy less healthy options occasionally, as treats. Here’s our guide to the types of fats to enjoy more regularly and those to consume in moderation.

Certainly! Here’s an expanded version with additional examples for each list.

Foods to Have More Of:

Olive Oil: Use for dressings or low-heat cooking; ensure it’s stored in dark glass bottles to protect its quality.
Oily Fish: Include options like wild salmon, mackerel, sardines, fresh tuna, and trout for Omega-3 benefits.
Nuts, Seeds & Natural Nut Butters: Almonds, walnuts, chia seeds, flaxseeds, and their butters (e.g., almond or cashew butter); also try cold pressed oils like flaxseed and walnut oil.
Avocados: Enjoy in salads, as a spread, or in smoothies for a boost of healthy monounsaturated fats.
Organic, Grass-Fed Meats: Choose high-quality beef, lamb, venison and other game meats, which are typically higher in Omega-3.
Eggs: An excellent source of protein and healthy fats; look for Omega-3-enriched or free-range eggs when possible.
Full-Fat Dairy Products: Opt for whole milk, full-fat yoghurt and cheese in moderation (over artificial, low-fat versions) to benefit from the other nutrients these foods contain.
Butter, Ghee or Coconut Oil: Use in moderation for cooking at higher temperatures.
Dark Chocolate: Choose high-quality dark chocolate (70% cocoa or higher), which contains healthy fats and antioxidants.

Foods to Have Less Of:

Processed Meats: Limit intake of sausages, bacon, salami, pepperoni, and hot dogs, as these are often high in additives and sodium.
Highly Processed Oils: Minimise oils like vegetable oil, corn oil, soybean oil, and sunflower oil, which are often unstable at high temperatures and linked with inflammation.
Low-Fat Dairy Products: Avoid low-fat or “diet” versions of milk, yoghurt, and cheese, as these typically contain added sugars, artificial ingredients, or stabilisers.
Packaged and Processed Snacks: Limit crisps, energy bars, and other processed snacks that contain processed oils, preservatives and trans fats.
Sweetened Nut Butters: Steer clear of nut butters with added sugars or hydrogenated oils (opt for natural, unsweetened versions instead).
Fast Food and Takeaways: Foods like burgers, fries, and pizza often contain processed oils and trans fats. Enjoy these foods in moderation as occasional treats.
Commercial Baked Goods: Biscuits, cakes, pastries, and pies, which are often high in processed trans fats, sugars, and preservatives.

Summary: ChoosE the Right Fats for Health and Performance

For optimal health, aim to get most of your fat intake from natural, whole foods and avoid processed sources whenever possible.

Healthy fats support everything from brain function and joint health to metabolism and body composition. At Pinnacle Strength Lab, we believe in a balanced approach to nutrition, and incorporating a variety of healthy fats can help you feel energised, build lean muscle, and support your overall wellness.

Ready to learn more about optimising your nutrition?